Couch to 5k Week 4

So. I have the dreaded shin pain. Drat.

I started having shin pain on session 1 of Week 4 and on session 2 of Week 4 it was bad enough that I went to the physio that day. She told me that shin pain is common with people who have not recently (or previously) done high impact exercise, particularly around the week 3/4 mark. This is because the old bone is breaking down and becoming new, stronger bone. At this time there is an increased risk of fracture and so it is vital that it's taken seriously.

She told me that most of my pain seemed to be due to my extremely tight calf and shin muscles and prescribed some stretches to do twice a day. However, my bone is also quite tender so I also have to dial back my running regime and do 1 minute intervals (1 min run, 1 min walk, 1 min run, 3 min walk). It's a bit frustrating to have to do that (I was up to 5 minute intervals!!) but I really don't want a fracture. I've also been told to only run on soft surfaces, steer clear of coffee and alcohol (which I was doing already for other reasons). Along with all the rest she also did some seriously uncomfortable massage on my calves and I'm going back to see her in a week.

This means that I haven't finished Week 4 of the Couch to 5 K challenge today as I would've if I was on my regular routine. I will probably end up needing to take 12-15 weeks to do the challenge instead of the prescribed 9 according to the app, but if I don't have to stop running that is all that matters!

It's only since it's become painful to run that I have realised how much I am totally addicted to running at the moment. I got so grumpy today without my 5:30 am workout. I think the fact that it makes me happier is motivation enough to keep going.

So today, since it rained and I couldn't get out and run, and with my housemate's XBOX absent (no Dance Central 3!), I searched youtube for some great workout videos. This is the first video that came up, and it really works quite well! Not super cheesy, plenty of variety and it definitely gets your heart-rate up if you get into it. No excuses for me today!

ActewAGL Women & Girls' Fun Run/Walk

via

Coming up on Sunday the 3rd of March is the Women and Girls’ Fun Run/Walk. This is a 5k event where you can run or walk (hence the name) and any money raised supports the Ovarian Cancer Awareness Foundation and the YMCA of Canberra Runners Club.

I have registered a team on behalf of the Canberra Endometriosis Network (CENTS). We are entering this event to spread awareness of endometriosis, and if we are really lucky and get the largest team of runners, then no matter what results we get, we will get $500 to go towards endometriosis research. Even if we don’t succeed in having the largest team, I’m sure a few women will learn about a disease they never knew existed and maybe some women will finally have a name for the pain and fatigue they have been feeling.

So if you live in the Canberra area and wish to sign up please go to the registration page, select “Join Existing Team” under Registration Type, and select “Canberra Endometriosis Network” as your team. If you join as an individual you will not count when they count up everyone’s names to pick the winning team.

Feel free to invite your friends/family/neighbours/co-workers to join the team, the more the merrier. Anyone can join, you do not need to have endometriosis to join the team. It's all about awareness and getting the word out. Unfortunately this event is limited only to women, so no brothers/boyfriends/husbands/fathers/sons/male friends allowed. Sorry!

Details:

When: Sunday March 3rd, 9am
Where: Stage 88 – Commonwealth Park

Entry Fee:

Before 8th February: $25
After 8th February: $30

For more details and to register please go to:

http://www.wgfunrun.com.au/entry.php

If you or someone you know has endometriosis and they are interested in joining the Canberra Endometriosis Network, the facebook page is here or they can contact the group at the email canberraendometriosisnetwork@gmail.com. (Or just give them my email – vintagelib@gmail.com – and I’m happy to talk to them.)

Couch to 5k Weeks 2 & 3

Some pics I have taken on my early morning runs.

I've been going really well with the Couch to 5k challenge. Sometimes it's hard to get myself out of bed at 5:30, but then I get out there and it is totally worth it. I've been running bridge to bridge around the lake while my neighbour does bootcamp. I've also started playing ultimate frisbee and the netball season starts up again next week. So in the interest of keeping my motivation going and letting others know that you really can do it - here are some of the ways I've been able to achieve what I have so far.

Tip 1: Prepare yourself.

If I had started doing this amount of exercise at any point last year I would've crashed and burned. I just didn't have the energy! I think the only reason that I have been able to achieve this much is because I was able to rest up so much over the Christmas break, while at the same time easing myself into it by walking a lot more. I think it also helps that I have been able to remove a lot of stressors from my life recently and going off hormonal treatments has made a world of difference for me. But we're all different - try to work out if there is any stressors you can remove from your life and if there is anywhere that you can squeeze in incidental exercise.

Tip 2: Have a motivational buddy.

My neighbour has been a total saviour when it comes to motivation to actually get out of bed at 5:30. I know if I don't get out of bed and go running that he will probably come throw rocks at my window. If that failed I'm sure I wouldn't hear the end of it for quite a while. Definitely the easiest way to stay motivated.

Tip 3: Don't push yourself too hard.

Go at your own pace. Fitness is not a race, it's a way for you to have a healthier, happier life. If you find yourself struggling, repeat some of the workouts on the app (if you're using it) or just keep whatever pace you can manage. The quickest way to end up injured/fatigued is to push yourself too hard. (As a side note, for me at the moment I have struggled with wanting to push myself too hard with running because I feel like I can do it, but I try to keep to what the app says to avoid injury.)

Tip 4: Just do it!

You have to actively make time to do this - and for me that means getting up at 5:30 at the moment. I know if I waited until later in the day I would have a thousand excuses. That means that I haven't been blogging so much and I also haven't been able to read as much as I would like, but I know that exercising is better for my overall wellbeing and makes me happier than spending time on the internet or staying up reading.

Try to exercise as consistently as you can. Although I have had two visitors (sleeping on my floor no less!) in the last week, I still got up and went running at 5:30. I could've easily said "So-and-so is here, I shouldn't go." but I didn't. For me, if I let myself fall for one excuse, I will continue to be able to make up any and every excuse not to do it. I even dropped a pole on my toe on Monday night resulting in a very painful visit to the doctor where they drilled my nail. But I still got up on Wednesday and went to the lake. I figured that I would walk if I couldn't run, just to keep up the routine. Note: I'm not saying run if you have injuries - you should definitely follow your doctor's advice.

Note: Don't be too hard on yourself if you can't manage as much as other people can - we're all different, and those with chronic illness often cannot achieve as much as healthy people. I wrote a little about this here.